Spinning has increased in popularity to become one of the most sought after workouts in gyms, health clubs and training centres around the world. The reason for this is pretty straight forward. But first, what is spin? Spin, basically just takes cycling indoors. The whole thing is Johnny Goldberg’s idea who used to be a world class fitness trainer and endurance cycle racer. One day cycling on the road at night he was almost hit by a car and so he decided to move his training indoors and lo the idea for spin was born. A spin class can last anywhere between 45 minutes to an hour and a half. Classes are usually held in large rooms with dim lighting and a big loud stereo that is either playing African drum rhythms or the newest top hits. There is almost always an over charged trainer who leads the class and has the charisma and energy to blast the fatigue out of even the laziest person. Here are a few of the top benefits that you can expect to earn from regular Spin practice. And, while Spinning classes are usually held in training bases and gyms, which might have high fees, you can always buy a good spin bike online and get in your workouts from the comfort of your home.

The Top Benefits of a Spinning Class

You’ll be Motivated to give it your all: Spin classes are all about giving it your best shot and the best part is that you’re surrounded by people who are all there to give it their shot. That kind of energy is seriously contagious. Add to that atmosphere a super charged trainer and some great music and you have the perfect formula for all the motivation you’ll ever need to give your 100% with every workout.

You’ll burn upwards of 500-600 calories in a single session: Spin is much more than just sitting back and taking it easy on your cycle. The class is lead by a charged trainer who is there to push you and force you to fire on all cylinders. The bikes are designed to support intense workouts with built in dials that spinners can use to control the intensity of their own workouts. Also, classes are designed to incorporate a series of intervals of high intensity training interspersed with series of downhill stretches where the muscles are given a break. It’s no surprise that given this kind of HIIT (High Intensity Interval Training) that people burn close to 700 calories each session and lose close to 2 pounds a week.

You’ll workout your entire body: The bikes are designed to support standing up while training which pushes the body and recruits a larger number of muscles. And, don’t the bikes are durable enough to support spinners of varying weights. Spinning classes and the bikes force muscles to work both aerobically and anerobically while strengthening the core, back and shoulders and also working out the hams and quads. So you get a full body workout and not just your legs.

You’ll learn to get comfortable with discomfort: With regular high intensity intervals forcing you to stand while cycling and pushing you to you max, you will come up against your edge on a number of occasions. You will learn to enjoy the pain and get better and pushing through and guess what that’s not only great for your body but also for your mind.

Conclusion

You will be euphoric after your workout and contrary to what you might think, you will have more energy than when you came in. You’ll make great friends and if you’re lucky you’ll meet great mentors as well. Spinning is one of the best and most fun and interactive ways to lose weight and build muscle at the same time.

Almost every human being aspires of having fantastic physical shape of his/her body. He/she wants that every individual would be impress by his/her outer body personality. Well, these kinds of desires are more found in the women than the men. A woman wears pretty dress, awesome fragrance and expensive jewellery for looking splendid but if she does not have better body shape then all these things are of no us. Many women face several health diseases like obesity and constipations that degrade their overall attractiveness. Regular Exercises are best things for these obese women. Quickly read the exercises that provide amazing benefits to women.

Chest Fly

In this exercise, firstly you need to lie on the floor with knees in bent position. Then, hold the suitable weight dumbbells over your chest. Try to do 14 reps in one complete move. Make sure that your core is in stabilized position and feet are held straight before carrying out this exercise. This exercise is helpful for enhancing the chest muscles of women. We must realize that these chest muscles support the breast tissue of women. As most of the women have their chest muscles weak or underdeveloped, so they should perform this particular exercise in regular periods.

Side Plank

This is an exercise that involves raising of hips with knees straight and body lied in the left position. The body is allowed to form a straight line by using the ankles and the shoulders. This exercise helps in strengthening the abdominal muscles. This also helps in tightening of the waistline. This exercise is more beneficial than other exercises as it works on obliques, the important abdominal muscles. A woman should hold the raising hip position for about half a minute in order to get best results.

Pushups

We all know that pushups are difficult exercises that require large amount of stress. But these exercises provide amazing benefits to women also. There are different types of pushups such as close grip pushups. These classic exercises help in building all the body muscles. So, a woman can burn large number of calories and enhances her chest muscles by performing these exercises. By working on various chest muscles, she can easy wear several tight clothes.

Triceps Extension

This exercise makes use of lifting of several weights for increasing the stamina. This exercise involves bending of knees and arms. A woman raises and lowers the 3-pound weight for about 25 times in each side while keeping herself into a thrust position. This is the very beneficial exercise for toning the triceps, chest muscles, and the shoulders. A woman should aim for more than 25 reps for this exercise in order to get wonderful results.

Reverse Lunge

This is an exercise in which a woman holds definite weight dumbbell in one hand and place other hand on the chair. This exercise works on complete lower body and strenghtens the legs and thighs. A woman can keep herself as active as she want to by performing this exercise routinely. For best results, a woman should complete 15 reps on both sides of this exercise.

Conclusion

The five best exercises help in building all body muscles of women. The chest fly exercise works on weaker and underdeveloped chest muscles of the women. The pushups and reverse lunge help in providing all body workout. A women aim for definite rep range of these specific exercises for excellent results.

Trampoline is a device made from fabric, steel frame and taut. It is used for performing jumping, rebounding, and other recreational activities. You can avail a lot of fun and enjoyment for trampolines. Other than recreational purposes, trampolines are also used for performing sports and events. Better quality trampolines are used for playing sports by gymnastics and divers. In fact, trampolining has become a very popular sport in Olympics. Moreover, trampolines are also used for performing exercises and availing health benefits such as improved heart rate and better cardiovascular system. In addition to this, many other facts are also associated with trampolines. Read this article for availing great information about trampolines:

How Trampolines are Used?

Steel, Polypropylene, and Fabric is used for manufacturing trampolines. Trampolines contain four essential components such as jumping mat, springs, tubes and safety pads. Safety pads and springs are constructed from fabric, and the jumping mat is made with the help of polypropylene. It is the polypropylene that provides safety and prevents injuries. Several springs connected in trampolines offer various bouncing properties. High jumps are possible because of these better quality springs. Ok, let’s talk about the use of trampolines

The most common types of trampolines that come in different shapes and designs are used particularly used for availing fun and enjoyment. As they are merely used for recreation, hence are called recreational trampolines. They are placed in homes and recreational parts. Not the best type of material is used for making these trampolines. These trampolines come in different sizes that handle the different amount of user weight. These are also called backyard trampolines

Other are trampolines used for performing tricks and stunts. They are used in Olympic and gymnastic events. Twists, flips, somersaults and other aerobic activities are performed with the help of these trampolines. These trampolines are specifically used by professionals or people who have learned all athletic events and tricks. By jumping on these trampolines, one can reach up to 10 meters of height. These trampolines are manufactured with better materials so that they can be used for longer periods.

Injuries

Using trampolines is risky, and there can occur many injuries. People especially children can acquire injuries

By landing in wrong direction

By trying stunts

By striking with other persons

By landing on frames or springs

For avoiding these things, you need to purchase safer trampolines that include safety pads and enclosures. Adults need to make sure that kids do not try different tricks or stunts on trampolines. And as far as seniors are concerned, they need to follow specific precautions while performing exercises on trampolines. You need not jump very high and should maintain control on your bounces. You must know about the user weight handling capacity before starting jumping on trampolines. Even if you are a professional, you need to follow some safety precautions for preventing injuries and pains.

Safer Trampolines

Special types of trampolines are being constructed for maintaining safety of persons especially children

Springfree trampolines – Unlike traditional trampolines, these trampolines include reinforced rods. These rods offer the same type of bounce like traditional trampolines but with no risk of injury. These rods are manufactured from glass plastic or fiber material. These rods are located near the flex and the jumping surface.

Flexinet Trampolines – In these trampolines, a special type of net or enclosure is used for performing jumps. Every time a jump is made, flexion occurs. It is the steel edge that helps in preventing pains and injuries during jumping and rebounding activities. So, kids or children can perform activities on these trampolines without worrying about injuries

These trampolines can be placed in the backyard or used in recreational parks. You need to purchase these trampolines for availing fun without several types of injuries.

Final Verdict

Many interesting facts are associated with trampolines. Particular types of trampolines are used in Olympic sports and events. Round and rectangular shape featuring various designs are placed in parks and backyards. Other than fun, excitement and recreation, injuries are also associated with trampolines. For protecting accidents and injuries, trampolines are constructed with various things such as enclosures, pads, and springs. Springfree trampolines and flexing trampolines are the two safest trampolines used these days. By reading these tips, you can avail wonderful information about trampolines.

While running is great for you and has several benefits, the one thing that most runners complain about is not getting enough strength training into their exercise. Running as an exercise strengthens your legs and your lower back to a large extent, but fails to exercise the arms and chest as well the majority of the upper body including the upper back. As a result, you end with a really strong legs and lungs, but with a weakly developed upper body. If that’s okay, well then that’s great, but if it isn’t, there is something you could incorporate into your routine that would complete your training.

For years now, top level runners, including some of the best endurance runners as well as top cross Fit strength coaches have seen rowing machines as an invaluable tool for runners. They agree that not only is rowing is a great replacement for when running injuries occur, but see it as a potent weapon in an endurance athlete’s cross-training arsenal that helps their running potential. For example, when an athlete is suffering from a foot or Achilles tendon problem, rowing not only keeps them in the loop by keeping their hear rate healthy but also strengthen muscles that play an important role in –running.

Rowing as a Potent Weapon for Running

While most people think rowing requires mostly upper-body strength, it’s actually all about the legs. Like a golf swing, the legs and hips do most of the work for creating power during a rowing stroke. In fact, the movement is similar to an explosive power clean in weightlifting that uses your entire body. You begin driving with your legs, engage the muscles in your back and core, and then follow through with your arms. Some of the best rowing machines and the best rowing machine reviewers like Andrew Fox has talked about this in his website to help the rowers do proper workout to keep them physically and mentally fit. He has also compared rowing and spin bike reviews to help you find which will be the best for you. Latest exercise bikes which are available in the market are not only expensive but are also lacking many features which doesn’t make them worth so you can read the reviews online according to Aim workout.com

While running and rowing are similar in cardiovascular benefits, they differ in the muscular workout they deliver. Rowing punishes the body in different ways. In one continuous motion rowing works legs, core, back and arms. In short it is a full-body workout.

One of the chief benefits rowing offers runners is improved posture. Runners typically have terrible posture which leads to bad form and beating the hell out of yourself. Proper rowing with proper technique can helps runners develop robust midline stability to help shift running from smaller, weaker muscles such as hip flexors to more powerful muscles in the hips.

Conclusion

Rowing is a great full body exercise that engages several muscles in the body. However, like running and Olympic weight lifting most of the power and drive for the movement comes from the legs and the lower body. Properly performed rowing strokes gives a runner a solid blast of cardio work, works the abs, core and lower back, and even develops flexibility in the hamstrings and calves. However, it is not advisable to simply get on the ergo (aka rower) and just blast away at full resistance without the first learning proper technique, since that will do your more than good. You might in fact even hurt yourself and further and not get any of the primary benefits that rowing has to offer.

The ERG is just a super exercise machine. Which other exercise machine can give a full body workout than the indoor rower? Well, certainly not the treadmill, the elliptical or the cross trainer. Although they do they provide a good cardio workout, they fail to exercise the upper body. The ERG on the other hand works on two levels: it exercises the lungs and provides good cardio as well as strengthens the several muscles in the lower body and the upper body. From the arms (biceps and triceps), chest, back, shoulders, abs and core, to the large quads, hams and even the calf muscles in the legs.

Over and above all else, one of the greatest advantages of using the ERG is that you don’t have to spend hours to get in a good workout and burn all that stubborn fat. Although, the indoor rower inherently delivers both an aerobic and an anaerobic workout, which helps tremendously to burn and build muscle, users can also engage in a variety of interval training workouts to achieve quicker and better results.

What is Interval Training?

It is really simple but highly beneficial and effective as more as more research keeps suggesting. Interval training comprises of the various interval of high-intensity exercise alternated with periods of low-intensity exercise or rest, depending on the programme. By varying the length of high-intensity periods and the rest periods, a wide variety of workouts can be designed to achieve a variety of goals. Here are some common questions about intervals

Interval training is time-efficient and an extremely effective way to lose weight. However, if you’re worried about time under work, interval training has been proven to more effective than longer steady state sessions of exercise.

Interval Training workouts for the ERG

1. Row 300 meters and then rest for 1 minute. This workout will have a 1:1 interval workout ratio. This workout will not get your heart rate up, but it will help you train within your target heart zone for at least 20 minutes so that you can burn that excess fat and build some lean muscle.

-row 300

-rest 1 minute

-repeat for 10 rounds

2. This one is a killer, but well worth, if you’re looking to get shredded and reveal that 8 pac. You should find a comfortable pace for the first 3 intervals, about 70% of your max and them all out for the reaming three intervals

Row 500m, rest 1-minute rest

Row 1000m, rest 2-minute rest,

Row 1500m, rest 3-minute rest,

And then…

Row 1000m, rest 2-minute rest,

Row 500m, rest 1-minute rest,

And finally 250m and then rest.This next workout is great for increasing aerobic capacity and burning stubborn fat. You should do the first interval at about 80% effort until you get to the last 30 seconds, then up the intensity. On the last one, start at 85% and build the intensity through the last minute.

3. This next workout is great for increasing aerobic capacity and burning stubborn fat. You should do the first interval at about 80% effort until you get to the last 30 seconds, then up the intensity. On the last one, start at 85% and build the intensity through the last minute.

Conclusion

Reading above information will tell in details about interval training on a rowing machine and you can follow the above-mentioned points to become slim fast and have a shredded body.